Bench Press + Bench/Wall Ball/Lunge

Jan 4, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Front Plank

30 Hollow Rocks

5 Double Push-up Inchworms

50 ft. Walking Lunge

10 Toy Soldiers

10 Walking Toe Touches

15 Wall Squats

20 Banded Pull Aparts

20 Banded Glute Bridges

10 Wall Balls (20/14 to 10/9 ft)

15 Push-ups

Strength

Bench Press (5-5-5-5-5)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

10 Bench Press (135/75)

20 Wall Balls (20/14 to 10/9 ft)

30 Walking Lunges
The Walking Lunges are to be done while carrying the wall ball